This article outlines everything you need to know to help you build a coveted V-tapered physique. Check out all of the tips & tricks you need to know!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Dramatically altering the physique to reveal a shape that can best be described as breathtaking can only be achieved when training for balanced size.

Massive arms bookending comparatively mediocre lat and shoulder development may look impressive in that tight-fitting shirt, but when the shirt comes off the muscular deficiencies become all the more glaring.

While certain overdeveloped areas can overshadow an impressive physique, the shoulders and lats (key V Taper muscles) can never be too well-developed.

Indeed, the real key to building the kind of V Taper that distinguishes the best physiques from the shapeless masses is to ensure all muscle groups are built to a respectable level with an emphasis on further developing the back, shoulders and chest while tightening the waistline.

Though the perfect V Taper remains the most sought-after attribute for both hardcore bodybuilders and beach body hopefuls, building one can be a perplexing task.

With conflicting advice confusing V Taper trainees the world over, where does one begin?

V-taper rear delt fly

Individualized success

Before revealing the best exercises, tips and training approach for V Taper success I must mention one important point. The only way to truly determine muscle balance is to reduce body fat levels. So, before launching into your V Taper crusade, take stock of how well-proportioned you are when lean.

In respectable shape you will see whether your shoulders out-mass your pecs or if your waist is naturally blocky making your lats appear narrow and in need of some overtime on the chin-up bar. Assess your physique for weaknesses; then train accordingly.

Since we are all built differently and respond differently to certain movements and exercise protocols, it is important to carefully and consistently gauge training progress when striving for superior shape. For example, should your shoulders grow like weeds and begin to overpower the lats, you may need to scale back on the delt work and increase your back training.

Related: Combat Your Weakness Workout Program

Through diligent monitoring you can better modify your training approach to suit your individual requirements. I’ve personally had clients cut bicep work by half while doubling shoulder training due to stubborn delts and a genetic propensity to grow great guns.

Training is an organic process. Don’t get locked into one way of working out when better alternatives – often determined through trial and error – exist.

Recover and grow

No good training program is complete without touching on the importance of workout nutrition. In short, each daily meal must be considered part of an effective workout nutrition plan. The more quality nutrients floating around in your system the more energy you will have to properly tax your muscles in the gym and recover from each exhaustive training session.

When viewed as essential to workout success and as vital to translating reps into results, nutrition, as a whole, takes on a greater level of importance. As such, quality supplements are paramount. As a seasoned bodybuilding athlete,

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I know from experience the different supplements –whey proteins, amino acids and pre-workout formulations – make when training for strength in the offseason and cuts pre-contest. In fact, the program and protocols outlined in this article are meaningless without a solid nutrition plan.

To build the best V Taper possible, quality nutrition (via whole foods and supplements) is unquestionably the most important variable of all.

Pro-Class V-Taper: tools of the trade

The following exercises comprise the best selection of V Taper-building movements in existence. However, this is not to say that they alone are essential for developing the dramatic shape of a champion.

Each movement outlined in the program is instrumental in accentuating the X Frame shape (including narrow hips, flaring quads and bulging calves) of which the V Taper (wide shoulders and back, small waist and popping pecs) forms major part. Tips to help you get the most from each exercise are included. Let’s get to work.


Dumbbell side laterals

Perform this movement seated to eliminate hip-thrust momentum to better isolate the side delts. Raise the dumbbells through a scapula plane (slightly to the front of the body, rather the directly to the sides). This minimizes the chance of injury while allowing the lateral delts, not the traps, to contract vigorously.

Dumbbell upright rows

Because the hands are not locked into one position (as they would be with a bar) the dumbbell upright row allows the shoulders the work through a wider range of motion while minimizing inward rotation of the shoulder joint to offset possible injury. Pulling the bells to the front delts instead of the neck places more stress on the lateral delts to build greater width.

Arnold Press

An old-school favorite of the seven-time Olympia winner and former Terminator, Arnold Schwarzenegger, the Arnold Press literally adds a unique twist to the traditional delt mass builder. Beginning with the palms facing backwards and twisting them to the front as the movement progresses stimulates maximum delt fiber recruitment through a full range of motion.


In building a better V Taper many people mistakenly assume that a big chest will detract from shoulder and lat width; that it’ll create a blocky appearance. Massive pecs will indeed contribute to a fireplug-shaped physique in the absence of massive lats and shoulders.

V-taper Workout Incline Bench

However, the pecs will accentuate the appearance of greater delt thickness to enhance this critical V Taper attribute.

Chest dips

An underrated pec builder, chest dips can add layers of muscle to flesh out the upper torso. Performed with legs and torso forward and abs contracted with elbows in, slowly lower to a full stretch before using pec strength to press the body pack to the starting position.

Incline dumbbell press

The lower pecs are notorious rapid-responders. Upper pecs, however, are often less compliant. To remedy this problem the most effective direct upper pec mass builder can be employed to fill the clavicle region and balance out the entire chest complex.

This movement is also an excellent way to build stabilizer strength through the core and shoulders to enhance pressing strength on other mass building movements. Be sure to keep the elbows in and touch the thumbs to the outer pecs at the bottom of the movement to achieve a full stretch.

Do not rest at the bottom. Rather, keep continuous tension on the hard to target upper pecs from top to bottom. Avoid smacking the weights together at the top of the movement as this will only remove tension from the working muscles while placing unnecessary stress on the shoulder joints.


Chin ups (medium-width grip – palms facing back)

Both chin ups and pull ups are back building essentials that create ultra-wide lats. Chins ups are great for beginning bodybuilders as they require the assistance of the biceps and forearms to pull body to bar. Many feel chin ups are superior to pull ups as a greater lat contraction can be achieved due to the assistance of the biceps and forearms. There is also less shoulder strain at the top of the movement.

Related: The Cobra Workout - Heavy High Volume Back Program

Notoriously difficult movements to master, chins and pull ups are well worth the effort required in learning them.

Pull ups (medium-width palms facing forward)

The tips provided for pull ups also apply to chin ups.

The key to successfully completing a set of pull ups is to maintain shoulder stability and trunk engagement through a full range of motion. Thus the grip must be secure and the abs and butt must be tight at all times. Squeeze the bar tight until the shoulders are contracted and maintain a vice-like grip to keep the shoulders stabilized.

This will allow greater control of the upper body and more tension to be exerted on the lats. At the same time squeeze the abs and butt as you would when locking out on a deadlift to ensure the body stays tight and is lifted as one unit.

V-taper Workout Pullup

Close grip pulldowns

Aside from building lat width the close-grip pulldown builds hard to target lower lat thickness (think the signature lats of Kai Greene for whom this movement is credited for much lower lat thickness). The close grip pulldown is an awesome V taper moment in that it also stimulates growth in the mid traps, rhomboids and serratus (all key areas which enhance overall aesthetics).

Its neutral (palms in) grip creates less tension on the shoulders and biceps/forearms, thus allowing full activation of the lats from top to bottom.

When performing this movement puff out the chest and retract the scapula (shoulder blades) to fully activate the lats. Pull the handle to the upper chest while keeping the elbows in at all times. Lead and drive down with the elbows rather than pulling with the hands to achieve superior lat activation.

As with all movements featured in this article, select a weight that allows you to stay in control of the movement. This is especially pertinent with lat training as the back muscles are especially difficult to properly engage; one possible explanation for the many mediocre backs seen in most gyms.

One-arm dumbbell rows

The one-arm dumbbell row is among the best movements for building thickness through the lats, rhomboids, lower traps and erectors of the lower back - though you wouldn’t think it since very few people seem to employ this misused and overlooked mass builder when trying to build a big back. And many of those who do use it only partially work the right muscles.

A combined triceps kickback/shrug/concentration curl does not constitute an effective back builder. To properly perform this key V Taper movement, first retract the scapula and stabilize the upper torso against a solid object with the opposite arm, keeping the upper body parallel to the ground.

With elbow in and from a full stretch lead with the elbow until the targeted complex of muscles is fully contracted. Keep the back slightly arched and the upper body stable at all times.


Swiss Ball crunches

This movement is a great way to target not only the rectus abdominis and transverse abdominis but also the smaller muscles that stabilize the hips and lower back. Thus it provides excellent core strength as well as a strong set of ‘ab’ muscles. Greater core strength translates to better technique on key V Taper movements such as the chin ups, pull ups and all pressing movements.

Lie back with ball positioned under lower back region and tense the abs hard before beginning this movement. Raise the chest to initiate the crunch; do not pull with the neck. Once the lower back is off the ball, return to the starting position (do not come up all the way).

Hanging leg raise

This movement can be performed hanging from a bar or with elbows resting on padding to keep upper body stabilized. The key to maximizing muscle tension across the entire ab region is to flex both the upper and lower body and complete slow, controlled reps (2 seconds up and 3 seconds down) to minimize momentum. No swinging the legs and maintain tension of the abs on the way down.

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Ab training movements to avoid

V Taper success is largely achieved by keeping the waistline small and tight and muscular. While the rectus abdominis must be clearly visible these six pack muscles must not however be overdeveloped lest they overshadow lat and shoulder width. A bulging midsection due to overly thick abs is to be avoided at all costs.

Thus, heavy weights are to be avoided when targeting the midsection. Commonly weighted ab movements include Swiss ball and rope crunches. Side bends (performed with dumbbells) are also to be avoided as these thicken the external obliques and thus broaden the waistline.

Related: Build Core Strength! Coach Myers' Top 5 Exercises For Core Stability

With much secondary stimulation placed on the obliques via many of the movements featured in the following plan, side bends are redundant at best.

Squats and deadlifts

Unparalleled mass-builders, squats and deadlifts have nevertheless received a bad rap for supposedly contributing to that nemesis of aesthetic development, the blocky waistline.

Though both these movements do build maximum core size and strength, the reason for their unfair reputation could be that those who emphasize their use are often of a heavier persuasion due to the nature of their respective sports (powerlifters and football players, for example).

Also, the core muscles of the midsection may receive a disproportionate amount of stimulation if the weights used on the squat and deadlift are so heavy that fewer than eight repetitions are possible per set. When performing either of these movements, pay extra attention to correct form so as to ensure maximum stress is placed on the back and legs, with only minor secondary stimulation placed on the core.

In short, for compound lifts that also stimulate the core, use moderate weights, perform higher reps, and ensure proper technique. Provided all muscle groups are developed equally, the squat and deadlift are essential for further developing an X Frame appearance.

Training plan for a Pro-Class V Taper

Exercise Sets Reps
1a. Front Squat 4 8-12
1b. Leg Extensions 4 8-12
2. Leg Press 3 10-15
3. Lying Leg Curls 4 15-20
4. Standing Calf Raise 4 15-20
5. Seated Calf Raise 4 15-20
6a. Swiss Ball Crunches 4 15-20
6b. Hanging Leg Raises 4 15-20

Cardio: 45 minutes steady-state on treadmill

Exercise Sets Reps
1a. Side Lateral Raises 4 8-12
1b. Arnold Presses 4 8-12
2. Upright rows 4 8-12
3. Bent Over Lateral Raises 3 8-12
4a. Incline Dumbbell Press 3 8-12
4b. Flat Bench Dumbbell Flyes 3 8-12
5. Chest Dips 3 8-12
6. Bench Press 3 8-12
Exercise Sets Reps
1. Chin-ups 2 8-12
2. Pull-ups 2 8-12
3a. Close Grip Pulldowns 4 8-12
3b. Wide Reverse Grip Pulldowns 4 8-12
4. One Arm Dumbell Rows 4 8-12
5. Rack Pulls 3 8-12

Cardio: 45 minutes steady-state on treadmill

Exercise Sets Reps
1. Tricep Kickbacks 4 8-12
2a. Tricep Pressdowns w/ Rope 4 8-12
2b. One Arm Overhead Dumbbell Extensions 4 8-12
3a. Barbell Curl 3 8-12
3b. Alternating Dumbbell Curl 3 8-12
4. One Arm Preacher Curl 3 8-12

Cardio: 45 minutes steady-state on treadmill

Exercise Sets Reps
1. Dumbbell Side Laterals 3 8-12
2. Upright Rows 3 8-12
3. Chin-ups 3 8-12
4. Close Grip Pulldowns 3 8-12
5. Swiss Ball Crunches 4 25-30
6. Hanging Leg Raises 4 15-20

Cardio: 45 minutes steady-state on treadmill

Posted on: Fri, 11/10/2023 - 14:17

Are there any alternatives to the front squat and leg extension superset? This can be difficult when the gym is busy.

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Posted on: Sun, 11/19/2023 - 19:26

Front squat and bodyweight squat or bodyweight squat with leg extensions.

Posted on: Thu, 08/17/2023 - 17:50

Great routine. Any recommended supplements for this routine?

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Posted on: Tue, 08/22/2023 - 21:06

Their suggestions are in the middle of the article.

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Posted on: Wed, 09/27/2023 - 13:49

I would suggest starting with the exercises listed first, but if it's convenient to make a change because of time or how your gym is set up, it would be fine.

Posted on: Wed, 09/20/2023 - 02:25

Thanks Roger, have started trying this one out and so good so far. Is it necessary to follow the order of exercises on each day?

Posted on: Wed, 09/13/2023 - 05:35

Thanks Roger, much appreciated. Are there any recommended rest times for a programme like this? Or will this be individualised?

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Posted on: Sun, 09/17/2023 - 09:40

It can be individualized, but I suggest 60-90 seconds if it helps.

Posted on: Tue, 07/11/2023 - 09:33

So i was just looking at this and saw there was a lot of volume so should i do lighter weights for more reps instead of high intensity short workouts? And if i don't have that much time could i do less sets with more intensity?

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Posted on: Sun, 07/23/2023 - 09:23

You should feel challenged on the last set of each exercise at least, Karl. You can go lighter on the first set or two if you like.

If you don't have much time, do the best you can by either doing one less set per exercise or cutting the final exercise out.

Nasser Hassan
Posted on: Wed, 06/28/2023 - 00:00

Hello Roger
I have finished this workout plans

Do you advise with this one
to build up more gain or i need plan with higher volume?

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Posted on: Wed, 06/28/2023 - 07:55

Hi, Nasser. I think that is the perfect one to follow up with. Good call!

Nasser Hassan
Posted on: Sat, 10/14/2023 - 08:18

Dear Roger

Really I can't describe how I am very thankful for this massive improvement routine, can you recommend another routine to build more on recent acheived goal

M&S Team Badge
Posted on: Sun, 10/22/2023 - 11:44

Dear Nasser, so glad you like the program. Not sure what your specific goals are now, but there are several to choose from here. Thanks for reading M&S!

Posted on: Fri, 03/10/2023 - 10:23

Can the exercises in each day be done in any order or does it have to go 1, 2, 3, etc?

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Posted on: Wed, 03/22/2023 - 16:57

It should be as listed, but if you want to start with other exercises to improve weak areas, it would be okay.

Posted on: Sun, 01/22/2023 - 14:14

Question, Is this a physique promoter, or a full workout routine? Meaning would I have to go out of this list of exercises. Obviously adding reps but could I stick with this long term or should I eventually throw in different exercises? Thanks.

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Posted on: Wed, 01/25/2023 - 08:49

This could be a full workout routine on its own. You shouldn't need to do anything in addition with this.

Posted on: Tue, 02/08/2022 - 11:59

What is the rest period like for each workout? And how can I complete this and 45 mins cardio in 45-60 mins?

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Posted on: Wed, 02/09/2022 - 20:00

Hey CW. Rest for 45-60 seconds between sets. Can't say you realistically could do this in 60 minutes. If you do the cardio for 45, that only gives you 15 minutes for the weights. Is 60 minutes a hard time limit for you? If so, perhaps I can help you figure this one out.

Adam McCorriston
Posted on: Fri, 08/27/2021 - 13:37

Love this workout.
But let's be real.
Who is completing this in 45 minutes to an hour?
I'm at 2 hrs constantly with this. The numbers don't add up.
To pull this off in 45 to 60 mins you'd have to slam through it so fast its impossible.

Posted on: Sat, 06/05/2021 - 15:42

Any chance someone can hit me up on the best time to do the cardio? Shall I do it on the same day but a separate time to my lift or shall I do it immediately after?

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Posted on: Mon, 06/07/2021 - 10:44

Hey Tactics - you can do it immediately after your lifts.

Posted on: Wed, 10/14/2020 - 10:52

it says 45 minutes steady pace on a treadmill. i know this is a bit late, and i guess im a bit young but can i do 20 minutes of rowing at a good pace or will this affect the outcome. any other suggustions because i have no treadmill

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Posted on: Thu, 10/15/2020 - 09:19

Hey Parker - that should be just fine!

Posted on: Wed, 06/26/2019 - 10:25

This looks impressive. I’m not in bad shape but lagging the vital V taper I want to fill my suit. I’m getting married in 15 week, fingers crossed this helps me out

Posted on: Sun, 01/21/2018 - 13:16

What is recommended rest time between sets and between exercises? Also would adding HIIT routines to the end of each lifting session be useful?

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Posted on: Mon, 01/22/2018 - 09:20

Hi Dominic,

Rest for 30-60 seconds. Sure HIIT will be fine if you'd prefer that form of cardio over the steady state recommended in the program.

Hope this helps!

Posted on: Mon, 11/27/2017 - 12:14

great workout , i will start it today :-)

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Posted on: Mon, 11/27/2017 - 12:29

Hi Mido,

Awesome! Best of luck! Let us know how it goes!

Posted on: Sun, 10/29/2017 - 01:21

What are the a’s and b’s for? Are you suggesting a substitute or is it a superset type of thing?

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Posted on: Mon, 10/30/2017 - 09:11

Hi Cooper,

A's and B's represent a superset.

Hope this helps!

Posted on: Wed, 08/30/2017 - 13:15

Please mail or post the workout pdf download link.

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Posted on: Wed, 08/30/2017 - 13:35

Hi Tanmay,

We're currently on adding downloadable PDFs for all of our workouts. This one should be available in the near future. I apologize for the inconvenience in the meantime and will keep you posted!

Thomas Wightman
Posted on: Fri, 07/07/2017 - 03:58

Why 4 sets of tricep exercises and only 3 sets of bicep on friday. Is the tricep not one of the easiest muscle to over develop? Does anyone agree it would be worth changong it to 3 sets.? I'm probably completely wrong but that's my understating .

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Posted on: Fri, 07/07/2017 - 09:21

Hi Thomas,

This program is simply a starting point and isn't perfect for every individual out there. Feel free to modify it to better fit your needs and goals. Teaching you how to modify your programs to better fit your needs is one of our main goals here. You being able to notice that and adapt the program is excellent.

Hope this helps!

Thomas Wightman
Posted on: Fri, 07/07/2017 - 15:10

Thanks for speedy reply.

Posted on: Sat, 04/08/2017 - 16:01

Hi guys. This looks excellent. But can i do the workout monday to friday with no rest thursday. I cant make gym on weekends?? Thanks guys

Posted on: Thu, 03/02/2017 - 15:43

I did this workout for a 3 month period and felt great. I then went back to another workout, but caught myself wanting to go back to this one. I'm on round 2 of it and I can tell I'm gaining muscle and getting stronger and more tone. Definitely my favorite.

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Posted on: Thu, 03/02/2017 - 15:48

Hey Will,

That's what's up man! Keep it up and keep us posted on your progress!

Posted on: Mon, 01/23/2017 - 23:22

I'm a huge fan of this article, along with the list of lifts. However, I prefer more of a full body workout regimen, rather than focusing on one muscle area each day. Will it still be effective to use these lifts, but mix them into a 4-day/week workout plan, with multiple muscles being worked each day? Any suggestions? Any help is much appreciated, this article was a great read.

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Posted on: Tue, 01/24/2017 - 09:10

Hey Augie,

Sure you could do that, but we also have several great full body programs in our workouts database as well. I've provided one of my own favorites below for you to check out.

Hope this helps!

Posted on: Fri, 12/23/2016 - 21:24

I just want to say that this workout is awesome. After a month of following this routine I am proud that I can continue to say that I am in the best shape of my life. So, thank you. I do have a quick question though. The description posted about this workout talks briefly about squats and deadlifts, but I don't see deadlifts included in the schedule. Should I add it in somehow?

Thank you again,

M&S Team Badge
Posted on: Tue, 12/27/2016 - 09:41

Hi John,

A variation of deadlifts is included in rack pulls. You could sub in deadlifts for the rack pulls, but I wouldn't add them in addition to the workout.

Hope this helps!

Posted on: Tue, 12/27/2016 - 16:32

Thank you for the reply. I have to admit that I confused myself lol. Nonetheless, thank you for the clarification! Happy holidays.

Posted on: Sat, 09/03/2016 - 17:58

Hi. Is it ok to do this workout monday-friday instead of taking thursday off. I no obviously its a split routine but will i get same benefit doing i cant get to the gym on weekends?? Thanks